Elitetrack: Sport Training & Conditioning

I believe g1 is group 1, shorter group
g2 is group 2, longer group.

We've taken our comp warm up, put it on card stock, laminated, had it shrunk down to pocket size and put conversions on the back for horizontal jumps.  Our athletes refer to it at practice or meets and don't have to ask me what they jumped all the time.  The warm up on paper takes the thinking out of a nervous athlete.

some folks have numerous warmups
some only one.  reasons abound for both.
I subscribe to the 1 warmup club but actually have 2.

That is, theres only 1 warmup, with a 2nd, shorter version for those times that transportation, meet management, or other problems arise…

Originally posted by waynehobley
Whats static stretch and dynamic stretch routines do the LSU runners do Mike?

There are many. I'd say each event coach has up to 7 flexibility routines. There is much overlap between each coaches routines and there is nothing really too special or unique about any one of them.

what is mobility jog rountine???? also what do u mean if race if final and first??

Mobility jog routine is a slightly more dynamic alternative to the standard 800m jog. It includes activities like side skipping and backward running among other things.

The "final" comment is for instances when their are no preliminary rounds preceding the final.

make sense.. i like that warmup.. those damn swedish hops are hard to learn i had to look them up online, what r lunge stoops, and lat squat ad/ext.. how r u doing lat bounds for 30m, i thought they were side to side..

I am a sprinter and this gpp i switched from the "normal warmup" and long distance running to a dynamic type warmup and proper formulated speed program(i.e weight training-hypertrophy phase, endurance, and acceleration development and maxV training, which i never did in my previous gpp's) .  I like my dynamic speed warmup, gets my body ready for sprinting better than the warmup jog and static stretch then drills.  can i post my speed and competition warmup for u guys to critique?

sure..

its a little long so….........

WARM UP �??A�?�  (Speed )

2 x 40m Skip
5 x Head circles (each side)
5 x Shoulder shrugs (back/front)
5 x trunk circles (each side)
5 x hip circles (each side)
2 x 40m side slide
5 x alternate toe touches
5 x straight leg raise (each leg)
5 x side leg raise (each leg)
5 x inside leg raise (each leg)
5 x back leg raise (each leg)
2 x 40m jog
10 x jumping jacks (both variations)
10 x long striders (each leg)
2 x 40m jog
10 x wide outs
10 x highland fling
5 x groiners each leg
2 x 40m builds
5 x kneeling scorpion (each leg)
5 x fire hydrant (each leg)
5 x hello dolly
5 x V-legs
2 x 40m buildups
5 x ankle rolls
5 x ankle wipers
5 x dorsi/plantar flexion
2 x 40m power skips
2 x 40m buildups
20m straight leg shuffle
20m ankling
2 x 40 power skips
10 x mule kicks
10 x crouched butt kicks
2 x 40m buildups
2 x 40m jog
2 x 40m buildups

COMPETITION WARM UP

2 x 40m Skips
5 x Head Circles (each side)
5 x Shoulder rotations (front & Back)
5 x Arm rotations (front & back)
2 x 40m Skips
5 x Trunk Rotations
5 x Hip Rotations
5 x Ankle Rolls
5 x Dorsi & Plantar Flexions
2 x 40m Side Slide
2 x Lazy Man (Front & Back)
2 x Elbow Pulls each arm (Front & Back)
2 x Oblique Stretch (Both variations)
2 x 40m Jog
5 x Trunk Twist each side
5 x Leg Raises each leg
10 x Alternate Toe Touches
2 x 40m Skip & Scoop
5 x Jumping Jacks (each variation)
10 x Highland Flings
10 x Wide Outs
5 x Groiners each leg
40m Buildup (1/2 speed)
2 x 20m Ankling
2 x 20m Butt Kicks
40m Build Up (3/4 Speed)
2 x 20m Fast Leg
2 x 20m Alternate Fast Leg
2 x 20m A Run
40m Buildup
(More Builds and Drills can be added if warm up not adequate)

I want to know if its wise to do like 2mins static stretching before i begin the competition warmup.  i have had a history of injuries, just not sure if to go with the comp warmup straight.

I'd suggest avoiding static stretching prior to the competition warm up. It will likely hurt performance and may even increase your likelihood of injury.

Thanks Mike, so do you think this type of competition warmup is adequate?  I think i might do a 200/300m jog before i begin this warm up.

mike - 02 December 2005 07:28 PM

I'd suggest avoiding static stretching prior to the competition warm up. It will likely hurt performance and may even increase your likelihood of injury.

In what way would static stretching "hurt performance"?

Thanks

Trust me, before the other guys answer you in a way u will not like, just simply do a search for static stretching.  Its one of the frequently asked questions and it has a thread in the FAQ forum.  Plus there is an article link on the right hand corner of the main page that can assist you.

what is lateral squat add and ext

They are static stretches.